Thinking About Your First Bikini or Fit Model Competition? Start Here

 
 

9 minute read

 

If you’re thinking about doing your first Fit Model or Bikini Bodybuilding competition, it probably feels super exciting! Picturing yourself stepping on stage under the lights in a sparkling bikini and heels, full tan and glam… It’s intoxicating.

But when you’re imagining that moment, it’s easy to overlook the real-life steps it takes to get there.

Prepping for your first Bikini or Fit Model competition isn’t something to take lightly. A bodybuilding prep is a big commitment… It’s like training for a marathon. Crossing the finish line feels incredible, but can you also see yourself skipping Friday drinks so you can slog through a 20-mile run on Saturday morning?

Just like you wouldn’t go from running zero miles to racing 26.2 in 12 weeks, you can’t jump into prep without a foundation. That foundation isn’t just muscle; it’s the skills you’ll rely on every day: nutrition, training, and consistency.

So if you’re wondering how to start bikini competition prep… or fit model prep… this is what you should focus on now.

Are you ready for the behind-the-scenes work that makes the stage moment possible?

Let’s dive in.

Nail Your Nutrition Basics (Bikini Competition Diet 101)

Before you even think about prep calories and cardio, you’ve got to nail your nutrition basics. This means getting comfortable with weighing, tracking, and packing your food.

And it’s not about eating perfectly ‘clean’... It’s about actually enjoying the basics: chicken breast, rice, oats, avocados, lean ground beef, veggies, fruit, and so on.  

Maybe you’re first step is to simply start incorporating more minimally processed foods into your diet and getting comfortable cooking meals using these types of foods. 

Important note: I’m not saying you can never eat a Cheez-It or French fry again. But you should be happy eating balanced, minimally processed meals more often than not.

This might also mean learning the very basics about nutrition. That’s okay! If you don’t know what macros (protein, carbs, and fats) are, now is the time to learn. You don’t need to be a nutrition expert, but understanding the basics…. and eventually how to track them… is key. 

Macro tracking isn’t rocket science (thankfully), but it does take a little bit of time to get the hang of it. And your first prep is not the time to be learning how to use a food scale. I know from personal experience.

Apps like MyNetDiary and MyFitnessPal do the math for you, making it super fast and easy. 

The goal? To feel confident weighing and tracking food, but that doesn’t mean you need to do it 100% of the time right now. You’re not in prep yet.

From there, focus on protein. You could start by simply tracking it. Getting used to paying attention to the number. Then, if needed, see how it feels to up that number. Most of my Bikini and Fit Model athletes eat between 100-140g per day.

As you learn, experiment, and practice, you’ll naturally discover some easy, tasty meals that help you hit your goals. These types of meals are great, I-don’t-want-to-think-about-it meals, and are useful for busy or low motivation days, whether in prep or not. 

Having these nutrition skills in place before prep makes the difference between prep feeling like a small shift… or a total 180.

Start From a Healthy Place (Weight & Baseline)

When it comes to weight… and more specifically, how much body fat you carry… There is an ideal starting point for prep.

The exact number varies from person to person, but in general, you want to be close enough to stage weight that you could realistically diet down in 12-24 weeks. That usually means being about 12-24 pounds above your estimated stage weight. Why that range? Because a healthy weight loss pace is around one pound of fat loss per week, and you also want a little buffer time built in.

And remember, this applies to Bikini and Fit Model specifically. Other divisions, like Figure or Women’s Bodybuilding, have different requirements.

Most first-timers severely underestimate how much fat they’ll need to lose. Stage lean is not the same as “fit” or even “athletic” lean… especially in today’s Bikini.

If you’re starting 30 or more pounds above your estimated stage weight, that’s not a bad thing. It just means your focus in pre-prep should be working toward that ideal starting point, then maintaining it for a while (often 6 -12 months) before beginning a true prep. A coach can also help you estimate your stage weight and timeline realistically. It’s not always obvious when you’re new.

You might be thinking: “Sam, that means I wouldn’t be starting prep for a year or two! I thought I’d be on stage in six months… and that sounded like forever.”

Yeah. I know. It feels long. But bodybuilding is a long-game sport. Could you push it and prep sooner? Sure… but rushing usually means bringing a weaker package to the stage, and it can set you up for a rough post-show rebound.

It takes the time it takes. The real question is: Are you willing to play the long game for the best possible outcome?

Build Training Foundations (Bikini Competition Training Basics)

To meet the division standards in Bikini and Fit Model, you’ll need a solid foundation of muscle. You don’t need to look like you could win the overall before your first prep… but you should have been weight training for more than just a few months.

Think of it this way: lifting weights is to Bikini and Fit Model what running miles is to marathon training. Pilates or yoga can be great for general fitness, but they won’t build the muscle you need for these divisions.

So, how long should you lift before your first Bikini or Fit Model prep? There’s no exact number, but a year or more of consistent training is a solid goal. Why? First, to make sure you actually like the style of lifting that comes with bodybuilding. And second, to give your body enough time to lay down at least a foundation of muscle.

As you’re training, focus on:

Form: Make sure you’re targeting the muscles you think you’re working. (It’s wild how many lat pulldowns don’t actually hit the lats.)

Intensity: Your lifts should feel hard. Every. Single. Time. You have to push yourself close to failure if you want muscles to grow.

Focus areas: For Bikini and Fit Model competitors, shoulders, glutes, hamstrings, and back are the main focus. But if you’re new.. Hit everything, including chest, arms, and calves.

And don’t wing it. Heading to the gym without a plan won’t build a Bikini or Fit Model physique. Whether that means hiring a coach or following a structured program… having a plan matters. 

And ask yourself: Do you actually enjoy lifting weights multiple times per week? Because that’s the backbone of this sport.

Practice Consistency in the Gym & Kitchen (Bikini Prep Consistency Skills)

Here’s the truth: being able to hit the gym for a few weeks, then falling off for a couple weeks, then “getting back to it” won’t cut it. Prep demands steady, repeatable effort. Same with nutrition—you don’t need to pretend you’re on prep before you are, but you do need to consistently cook meals, fuel your body well, and feel in control of your habits.

Prep is really just stacking good days on top of each other, like bricks in a wall. And the time before prep—your pre-prep phase—is when you practice stacking those bricks.

The mistake most first-timers make is thinking consistency means “just try harder.” But consistency is actually a skill set made up of a number of other skills coming together.

This is also where having the right coach matters. A coach who can only throw macros at you and say “stick to it” won’t solve the real issue. And a coach who only cheerleads without teaching strategy won’t help either. You need someone who can teach you the skills to actually become consistent. (That’s why I’ve studied behavior change and motivational interviewing… to help athletes develop the mindset and tools that make prep sustainable.)

Ask yourself: What would your prep look like if you could show up for yourself even on the days you didn’t feel motivated?

If you want to dig deeper into the actual skills that build consistency, I’ve written a full article on them… you can check it out here COMING SOON.

Immerse Yourself in the Sport (Get a Feel for Bikini & Fit Model Competitions)

One of the best things you can do before deciding to compete is to immerse yourself in the sport. Go watch a Bikini or Fit Model competition in person. Even if you have to drive a bit.

Why? Because seeing the athletes on stage live is completely different than scrolling Instagram. The stage tan, the posing, the energy… it all hits differently when you’re there. And it helps you understand what stage lean really looks like.

Pay attention to the physiques in each division. Notice how much muscle they carry, how lean they are, and how posing changes the overall look. Ask yourself: Do I see myself wanting to work toward this?

Along with going to a show, attending a posing seminar or workshop is a great idea. You’ll get to see how posing feels in real time, which is a bit of a surprise for most beginners. It’s harder than it looks… but also a lot of fun.

And don’t underestimate the value of community. By showing up to events, meeting athletes, and even chatting with coaches, you start to feel part of the bodybuilding world. That connection makes your future prep less intimidating, more real, and a lot more motivating!

Don’t Be Afraid to Get Help (Hiring a Bikini or Fit Model Prep Coach Early)

You don’t have to wait until “official” prep to hire a coach. One of the smartest things you can do is start working with a Bikini prep coach or Fit Model prep coach before you’re even in prep.

Why? Because a coach can help you:

  • Map out your timeline realistically (no more guessing if you’ll be stage-ready in 12 weeks).

  • Build muscle in the right places for your division standards.

  • Dial in nutrition habits so prep feels like a shift, not a shock.

  • Avoid rookie mistakes that waste months of effort.

And a good coach does more than just write you a plan. They are there to help you adapt when life gets messy, troubleshoot when things don’t go as planned, and make sure you’re actually making real progress. 

Working with someone early means you don’t have to worry that you’re just spinning your wheels. You know you’re headed in the right direction.

Would you rather spend two years guessing and hoping or six months making real progress with guidance?

So to wrap up…

If you’re dreaming about stepping on stage, here’s what matters most before your first Bikini or Fit Model prep:

  • Nail your nutrition basics and feel confident with tracking and protein.

  • Start from a healthy place in terms of weight and timeline.

  • Build a solid training foundation with form, intensity, and muscle in the right areas.

  • Practice consistency in the gym and kitchen until it feels like second nature.

  • Immerse yourself in the sport - watch shows, attend posing seminars, and get connected.

  • And don’t be afraid to get help from a coach to save time and frustration.

It might feel like a lot to do before prep even starts, I know. But with the right foundation, your prep experience will be so much better, and you’ll feel ready to crush it.

👉 If you want to dig deeper into how to actually build consistency with your diet and workouts, check out my full article on consistency skills here. (COMING SOON)

👉 And if you’re serious about crushing your pre-prep and prep, consider working with a coach. I help first-time (and experienced)  Bikini and Fit Model athletes step on stage with confidence . You can book your free consult call HERE.

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How to Stay Full in a Calorie Deficit: 4 Hunger Hacks for Fit Model and Bikini Bodybuilding Prep